When looking for the perfect low carb cereal, you’ll wish to think about the dietary content material, substances, value, obtainable flavors, style and texture, and diploma of processing.
Carb content material
The variety of carbs to search for will depend on how strictly you’re limiting your carb consumption.
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For instance, in the event you’re following a keto weight-reduction plan and counting web carbs — whole carbs minus indigestible fiber and sugar alcohols — you’ll wish to search for cereals that include 5 grams or much less of web carbs per serving.
Then again, a extra reasonable low carb weight-reduction plan could enable for cereals with as much as 20-30 grams of whole carbs per serving.
Remember the fact that until you eat your cereal dry, you’ll additionally must account for the carbs supplied by your milk or milk various of alternative.
Components to be careful for
It’s possible you’ll wish to keep away from sure substances when selecting a low carb cereal.
For instance, synthetic sweeteners comparable to sucralose and aspartame could intrude along with your intestine well being (1).
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Moreover, many cereals include synthetic colours or flavors or different extremely processed substances which may be related to well being points — comparable to hyperactivity in youngsters or an elevated danger of weight problems and continual illness (2).
Fiber and sugar alcohol content material
Fiber and sugar alcohols are each indigestible, so the presence of extra of them will lower the online carb depend in a cereal.
Plus, fiber presents a number of well being advantages, together with improved digestion, higher intestine well being, and a lowered danger of a number of continual illnesses (3).
Nonetheless, needless to say cereals containing sugar alcohols could trigger digestive upset when eaten in massive quantities. With these cereals, it’s finest to stay to a single serving (4).
Quantity of protein
Many low carb cereals are excessive in protein. Protein can assist you’re feeling full longer, particularly when paired with fiber (5).
normal rule is to search for a cereal that comprises not less than 5 grams of protein per 1/2-cup serving.
Most of the hottest manufacturers of low carb cereal can be found in conventional cereal flavors comparable to chocolate, fruity, frosted, and cinnamon. Nonetheless, not all manufacturers provide the identical flavors.
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Many manufacturers on our listing provide a spread field, which is a superb choice in the event you’re undecided which taste your loved ones will like finest.
Most low carb cereals are considerably costlier than different varieties of cereal, ranging in value from roughly $1.00-$2.75 per serving.
If you need low carb cereal to be an everyday a part of your routine, it’s possible you’ll wish to replenish in your favourite when it goes on sale.
Style and texture
I grew up consuming sugary cereal and have now tried plenty of low carb cereals, and my recommendation is to not anticipate a low carb cereal to style identical to common cereal.
Though the feel of many low carb cereals is an ideal substitute, the sugar alternate options utilized in these cereals don’t style precisely like sugar — and in the event you’re not used to the style of those alternate options, you would possibly end up regretting your buy.
Diploma of processing
One other factor to remember is that almost all cereals — together with low carb cereals — are extremely processed.
Extremely processed meals have been linked to weight problems and continual illnesses comparable to kind 2 diabetes and coronary heart illness. Subsequently, it is best to attempt to restrict your consumption of low carb cereals, even when they’re made with more healthy substances than a typical cereal (6, 7).
Some exceptions embrace unsweetened low carb “oatmeals” and unsweetened low carb granolas. As a result of they sometimes include solely nuts and seeds, these merchandise wouldn’t be thought-about extremely processed.